5 Reasons Why Thermal Cycling is So Good for You in Perimenopause – and How to Do It
Perimenopause can feel like a constant battle of fluctuating hormones and changing body responses. You may have noticed changes in your energy levels, mood, sleep, and metabolism (duh!). While exercise, nutrition, and sleep hygiene are absolutely essential, here’s a peri plan ritual that brings beautiful benefits: thermal cycling.
Thermal cycling – alternating between hot and cold temperatures – is a practice fast-gaining attention for its potential to support women during peri years. Whether it’s through sauna sessions, cold showers, or ice baths, this contrast therapy is a natural way to ease symptoms, balance hormones, and improve overall wellbeing. Let’s dive into the five powerful reasons why thermal cycling is so beneficial during perimenopause and how you can make it a daily ritual with ease.
Benefits first…
1. Reduces Inflammation and Eases Joint Pain
One of the most common complaints for women in perimenopause is joint pain, which can be caused by hormonal changes that affect the body's ability to maintain healthy cartilage. As estrogen levels decline, joint stiffness, aches, and inflammation can become more noticeable.
Thermal cycling, especially with cold exposure, is known for its ability to reduce inflammation. Cold therapy helps constrict blood vessels, which reduces swelling and numbs pain in the joints. When followed by heat exposure (such as a sauna), the blood vessels expand, increasing blood flow and promoting healing. This combination can be especially soothing for women experiencing arthritis, muscle pain, or soreness during perimenopause.
How to do it: Try a cycle of 3 minutes in a cold shower or ice bath followed by 10–15 minutes in a sauna or hot tub. You can alternate 2-3 times for the best results.
2. Boosts Circulation and Metabolism
One of the most frustrating aspects of perimenopause is the slowing of metabolism, which can lead to weight gain and difficulties in losing excess body fat. Thermal cycling can be a great way to boost circulation and stimulate metabolism.
Cold exposure activates the body's natural thermogenesis process, which burns energy to generate heat and keeps the body warm. Heat exposure, on the other hand, helps to relax muscles, reduce stress, and increase circulation. Together, these temperature extremes can elevate your heart rate, enhance fat-burning, and help support a healthy metabolism.
How to do it: Start with a quick cold shower (30 seconds to 1 minute), followed by 5–10 minutes in a hot shower or sauna. Over time, gradually extend the cold exposure as your body gets accustomed to the process.
3. Improves Sleep Quality
Sleep disturbances are a common symptom during perimenopause, often caused by night sweats, hot flashes, or a disrupted circadian rhythm. These disturbances can leave you feeling exhausted and irritable the next day.
Thermal cycling can help to regulate body temperature, which can promote better sleep. By cooling the body with cold exposure, you signal to the brain that it’s time to relax and prepare for sleep. Afterward, the heat exposure triggers the production of melatonin, the sleep hormone, helping you wind down naturally.
How to do it: A warm bath or sauna session in the evening, followed by a brief cool-down in a cold shower, can help your body reach the optimal temperature for sleep. Aim for a 10-15 minute hot session followed by a cool-down.
4. Enhances Mood and Reduces Stress
During perimenopause, emotional fluctuations are common. Hormonal shifts often result in mood swings, anxiety, and even depression. This can make it challenging to manage daily stressors.
Cold exposure is known to stimulate the release of norepinephrine, a hormone that helps elevate mood and reduce anxiety. Heat exposure, on the other hand, can help release endorphins – the body’s natural "feel-good" hormones. By alternating between the two, thermal cycling can provide a natural mood boost, increase mental clarity, and help you better manage stress during perimenopause.
How to do it: Alternate between 1-2 minutes of cold exposure (like a cold shower or ice plunge) and 10-15 minutes of heat exposure (like sauna or hot tub). This can help balance your emotional and physical stress response.
5. Supports Hormonal Balance
One of the most challenging aspects of perimenopause is the hormonal fluctuations that affect everything from sleep and metabolism to mood and skin. Thermal cycling can support hormonal balance by increasing the circulation of vital nutrients and oxygen throughout the body, which can help with hormonal regulation.
Research suggests that regular exposure to heat and cold may influence the autonomic nervous system, which plays a crucial role in regulating hormone production. By supporting the body’s ability to manage stress and inflammation, thermal cycling may help reduce the severity of hot flashes, night sweats, and other perimenopausal symptoms.
How to do it: Use thermal cycling 2-3 times a week to allow your body to adjust to these natural shifts. Start with a cold shower (1-2 minutes) followed by 10-15 minutes of heat (sauna or hot tub).
How to Incorporate Thermal Cycling into Your Routine
Start slow: If you’re new to thermal cycling, begin with a shorter duration for cold and heat exposure, and gradually increase as your body becomes used to it.
Choose your methods: You don’t need a sauna or ice bath to practice thermal cycling. Cold showers and hot showers are great options if you’re at home. You can also alternate between hot baths and cold compresses.
Consistency is key: To reap the full benefits of thermal cycling, make it a regular part of your self-care routine. Aim for 2-3 sessions per week.
Thermal cycling is a simple yet powerful way to manage the physical and emotional challenges of perimenopause. Whether you’re taking a cold plunge after a sauna session or simply alternating between hot and cold showers, thermal cycling is a beautiful addition to your daily rituals.